c3d:iet club!!
hi mate
(thanks scott)
in june 2012, i weighed 22st 7lbs
today, i weigh 13st 8lbs.
forget the fads and gimmicks you see advertised on the TV. forget weightwatchers and calorie-controlled meals found in the supermarkets.
eat clean
this means, do not eat anything that was made to have a longer shelf-life... IE. processed foods.
if they last longer on the shelves they will last longer in your system and be harder to break down into what you body needs.
losing weight is 80% diet and 20% exercise.... do not let anyone else tell you different.
mealtimes: many people are too busy to eat regular meals, and eat later ones to rectify it.
WRONG!
make/find the time to eat your 'needed' calorie intake OVER FIVE SMALLER MEALS. if you body does not know when the next meal is coming, it will go into starvation made, and turn more of the food into fat reserves.
eat small for breakfast and your last meal should be a snack, 3hrs before sleeptime. make mealtimes constant - every 3hrs
meal 1 (breakfast):
oats and juice (this is just a kickstart)
meal 2 (elevenses):
fruit or small salad or protein bar/shake
meal 3 (lunch):
fresh meat and veg meal (no processed food / leanest meats / steamed veg)
meal 4 (teatime):
similar to lunch guidelines
meal 5 (supper):
similar to elevenses guidelines
----------------
because your are eating SMALLER meals at regular intervals you will never hunger.
if you are eating 2500kcals a day, but are sat on your butt for most of it.... why are you eating the calories of labourer/builder/industrurial worker ???
if you sit on your butt, eat 1500-1800kcals instead
and drink atleast 3-4 litres of water per day. MINIMUM.
exercise:
if you train regulary, never work the same muscle groups day after day - muscles need time to rest and repair. the larger a muscle is, the more time it needs. (eg: a bicep only needs 2-3days to repair, but a hamstring or pec needs 4-6days)
always give 100% effort or go home
always train until failure
if using weights, a set should never be more than 10 reps. and, a sets should be a minimum of three.
once you reach failure at a certain weight... reduce the weight and repeat.
always mix up a routine. never repeat the same exercises per muscle group per session. shock the muscles into not knowing what they will be doing next. your training will become more enjoyable and your muscles will grow faster.
your body uses more calories and natural chemicals to repair muscle and grow, than it does doing a normal regulary daily routine.
if you need more advice, just ask
MORE:
when training a muscle... find a mental connection. FEEL the muscle contraction.
FEEL the pull.
DO ALL EXERCISE SLOWLY AND DELIBERATELY.
NEVER just go through the motions.
ANY rep should last longer than 4secs.
hi mate
(thanks scott)
in june 2012, i weighed 22st 7lbs
today, i weigh 13st 8lbs.
forget the fads and gimmicks you see advertised on the TV. forget weightwatchers and calorie-controlled meals found in the supermarkets.
eat clean
this means, do not eat anything that was made to have a longer shelf-life... IE. processed foods.
if they last longer on the shelves they will last longer in your system and be harder to break down into what you body needs.
losing weight is 80% diet and 20% exercise.... do not let anyone else tell you different.
mealtimes: many people are too busy to eat regular meals, and eat later ones to rectify it.
WRONG!
make/find the time to eat your 'needed' calorie intake OVER FIVE SMALLER MEALS. if you body does not know when the next meal is coming, it will go into starvation made, and turn more of the food into fat reserves.
eat small for breakfast and your last meal should be a snack, 3hrs before sleeptime. make mealtimes constant - every 3hrs
meal 1 (breakfast):
oats and juice (this is just a kickstart)
meal 2 (elevenses):
fruit or small salad or protein bar/shake
meal 3 (lunch):
fresh meat and veg meal (no processed food / leanest meats / steamed veg)
meal 4 (teatime):
similar to lunch guidelines
meal 5 (supper):
similar to elevenses guidelines
----------------
because your are eating SMALLER meals at regular intervals you will never hunger.
if you are eating 2500kcals a day, but are sat on your butt for most of it.... why are you eating the calories of labourer/builder/industrurial worker ???
if you sit on your butt, eat 1500-1800kcals instead
and drink atleast 3-4 litres of water per day. MINIMUM.
exercise:
if you train regulary, never work the same muscle groups day after day - muscles need time to rest and repair. the larger a muscle is, the more time it needs. (eg: a bicep only needs 2-3days to repair, but a hamstring or pec needs 4-6days)
always give 100% effort or go home
always train until failure
if using weights, a set should never be more than 10 reps. and, a sets should be a minimum of three.
once you reach failure at a certain weight... reduce the weight and repeat.
always mix up a routine. never repeat the same exercises per muscle group per session. shock the muscles into not knowing what they will be doing next. your training will become more enjoyable and your muscles will grow faster.
your body uses more calories and natural chemicals to repair muscle and grow, than it does doing a normal regulary daily routine.
if you need more advice, just ask
MORE:
when training a muscle... find a mental connection. FEEL the muscle contraction.
FEEL the pull.
DO ALL EXERCISE SLOWLY AND DELIBERATELY.
NEVER just go through the motions.
ANY rep should last longer than 4secs.
For two weeks that is a damm good start. You will find that initially the weight will seem to fall right off you however you will reach a point where you will find it harder and harder to drop weight, probably about the 15st7lb mark looking at the OP. Don't get fixated on dropping the large numbers all the time, pick a target weight and aim for it.Thanks for the help guys, since I started this (2 weeks ago) i have lost around 9lbs and this is just me watch what i am eating, cutting out all fizzy juice unless it diet juice or has zero sugar, i also swapped sugar for sweetener in my tea and coffee. Yeah there is no point in PM'ing me what to do as i am sure there are a few people who would also like some help like myself. I have been distracted a few times by things like a biscuit with my tea or a chippy for dinner (i stay across the road from 2 chippys and an indian take away, plus my family owns chip shops). When the better weather picks up i will be going out running as it is snowing/raining here in Glasgow
I too am confused, dug's advice was damm solid when it came to diet and meal planning and was not meant to be a rigid plan but something that can be adapted to suit the needs of whoever is following it. The main points about fresh food over processed foods and regular small meals are what really matters.dugdiamond said:
